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Hasnain Jamal

Goal setting semester project part 3


Physical Week 1 ( March 2th)
Monday - Chest and Triceps
Chest
Exercise

weight Sets

Rep
s

Dumbbell Bench Press

60

Incline Bench Press

60

Dumbbell fly

60

Sets

Rep
s

Triceps
Exercise
Overhead Tricep Extension

30

Tricep pushdown

30

Tricep Dip machine

70

Wednesday - Back and


Biceps
Back
Exercise

weigh Sets
t

Rep
s

Wide lat pulldown

50

Dumblell shrugs

25

Seated Row

40

Sets

Rep
s

Biceps
Exercise
Arm curl

20

Hammer
curl and Shoulders
Friday - Legs

20

Incline
Legs dumbbell curl

15

Exercise

weigh Sets
t

45 Degree Leg Press

70

Rep
s

Leg Extension

45

Leg Curl

50

Shoulders
Exercise

weigh Sets
t

Rep
s

Military Press

70

Dumbbell Lateral Raise

20

Week 2 (March 9th)


Monday - Chest and Triceps
Chest
Exercise

weight Sets

Rep
s

Dumbbell Bench Press

66

Incline Bench Press

66

Dumbbell fly

66

Sets

Rep
s

Triceps
Exercise
Overhead Tricep Extension

30

Tricep pushdown

30

Tricep Dip machine

70

Wednesday - Back and


Biceps
Back
Exercise

weigh Sets
t

Rep
s

Wide lat pulldown

50

Dumblell shrugs

28

Seated Row

40

Sets

Rep
s

Biceps
Exercise
Dumbbell curl

22

Hammer curl

22

Incline
Friday -dumbbell
Legs and curl
Shoulders

18

Legs
Exercise

weigh Sets
t

Rep
s

45 Degree Leg Press

77

Leg
Extension
Monday
- Chest and Triceps
Leg
Curl
Chest

50

55

Shoulders
Exercise
Exercise
Dumbbell Bench Press
MilitaryBench
Press Press
Incline

weight Sets
weigh Sets
t
72
3
77
4
72
3

Dumbbell fly
Lateral Raise
Dumbbell

20
72

3
3

Rep
sRep
s
8
8
8
9
8

Triceps

Week 3 (March 2th)

Exercise

Sets

Rep
s

Overhead Tricep Extension

30

10

Tricep pushdown

30

10

Tricep Dip machine

70

10

Wednesday - Back and


Biceps
Back
Exercise

weigh Sets
t

Rep
s

Wide lat pulldown

50

10

Dumblell shrugs

32

Seated Row

40

10

Sets

Rep
s

Biceps
Exercise
Dumbbell curl

23

Hammer curl

23

Incline -dumbbell
Friday
Legs and curl
Shoulders

20

Legs
Exercise

weigh Sets
t

Rep
s

45 Degree Leg Press

85

Leg Extension

55

Leg Curl

61

Shoulders
Exercise
Monday - Chest and Triceps
Military
Chest Press

weigh Sets
t

Rep
s

85

Dumbbell
Exercise Lateral Raise

22
3
weight
Sets

8
Rep
s

Dumbbell Bench Press

78

Incline Bench Press

78

Dumbbell fly

78

Triceps

Week 4 ( march 30th)

Exercise

Sets

Rep
s

Overhead Tricep Extension

30

11

Tricep pushdown

30

11

Tricep Dip machine

70

11

Wednesday - Back and


Biceps
Back
Exercise

weigh Sets
t

Rep
s

Wide lat pulldown

50

11

Dumblell shrugs

36

Seated Row

40

11

Sets

Rep
s

Biceps
Exercise
Dumbbell curl

26

Hammer curl

26

Incline
Friday -dumbbell
Legs and curl
Shoulders

22

Legs
Exercise

weigh Sets
t

Rep
s

45 Degree Leg Press

85

Leg Extension

55

Leg Curl

61

Shoulders
Exercise
Monday - Chest and Triceps
Military
Chest Press

weigh Sets
t

Rep
s

85

Dumbbell
Exercise Lateral Raise

22
3
weight
Sets

9
Rep
s

Dumbbell Bench Press

72

Incline Bench Press

72

Dumbbell fly

72

Sets

Rep
s

Triceps
Exercise
Overhead Tricep Extension

30

12

Tricep pushdown

30

12

Tricep Dip machine

70

12

Week 5 (Aprtil 6th)

Wednesday - Back and


Biceps
Back
Exercise

weigh Sets
t

Rep
s

Wide lat pulldown

50

12

Dumblell shrugs

32

Seated Row

40

12

Sets

Rep
s

Biceps
Exercise
Dumbbell curl

23

Hammer curl

23

Incline
Friday -dumbbell
Legs and curl
Shoulders

20

Legs
Exercise

weigh Sets
t

Rep
s

45 Degree Leg Press

85

Leg Extension

55

Leg Curl

61

Shoulders
Exercise

weigh Sets
t

Rep
s

Military Press

85

10

Dumbbell Lateral Raise

22

10

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